Workout of the day
Viewing entries tagged
Deadlift
Happy Friday you lovely lot! Here’s to hoping that your DOMs have almost gone after Murph. If not, they may have least simply relocated elsewhere. If not, tomorrow’s workout will do that for you… tape your thumbs!
Whichever may be the case, please enjoy the weekend!
CrossFit Cardiff WoD
10 Rounds for time of:
4 Deadlift
3 Hang power snatch
2 Overhead squat
Barbell: 70/50kg
Happy Monday all! I hope you have all had epic weekends, basking in the sunshine!
Please remember that the gym is closed this coming weekend for a CrossFit Level 2, giving you enough time to rest in preparation for Murph on Bank Holiday Monday. Details will be posted to follow.
In the meantime, enjoy some destruction at the vile hand of Mikey B!
CrossFit Cardiff WoD
Within 12 minutes complete as many rounds and reps as possible of:
3 Wall walks
6 Bar muscle ups
9 Deadlift (120/90kg)
Told you! The man loves a wall walk!
Well well, it turns out that a moderate load front squat coupled with a bar facing burpee hurts a shit load. Weird!
I’d argue that actually almost anything coupled with a bar facing burpee will hurt a shit load. Even if it is to simply sit down for 30 seconds following each set.
You know what else really hurts… partner workouts with moderately heavy barbell and a stinking amount of reps! Again… weird!
CrossFit Cardiff Partner WoD
Complete as many rounds and reps as possible within 18 minutes of:
500m Row
30 Deadlift
500m Row
20 Hang power cleans
500m Row
10 Shoulder to overhead
Barbell load 80/60kg
Athletes should split distance and reps equally
Specialty
A: For 5 rounds, every 1 minute:
1 Hip snatch
Rest 2:00
For 5 rounds, every 1 minute:
1 Hang snatch
Rest 2:00
For 5 rounds, every 1 minute:
1 snatch
B: 5 - 5 - 5
Overhead squats + 5s pause at bottom of final rep.
Tomorrow’s workout is a hero with a big ask. It is brutal and done so for very good reason! Give it your best effort but with care please, just heed my advice… ensure you do everything to not hold your breath.
CrossFit Cardiff WoD
SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.
“Mr Joshua”
5 Rounds for time of:
400m Run
30 GHD Sit ups
15 Deadlifts (115/80kg)
Specialty
Spend 15:00 practicing pull overs
3 Sets
5 - 10 Strict toe to bar
5 Seated Z press + 15s pause overhead after 5th rep
20 Sollow rocks
Max headstand/handstand hold
Let’s hope those legs have some strength left in them. They are going to need it for some heavy arsed lifting!
No angry cats please!
CrossFit Cardiff WoD
5 - 4 - 3 - 2 - 1
Deadlifts.
Build load as reps decrease
Specialty
Jump warm up
15 minutes to build to a heavy complex of:
1 Power clean, 1 hang power clean, 1 front squat, 1 shoulder to overhead
Strict press
5 - 3 - 1
We are nearly there team, nearly at the assault bike calorie thrashing point of the week. And once you get there, lets hope it’s not Friday, you can chill. Safe in the knowledge that surely nothing this week can be as bad… 😬😳
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
400m run
12 Handstand push ups
9 Deadlifts (100/70kg)
Specialty
Bar Muscle Ups
Every 2 minutes for 10 minutes:
3 - 5 Bar muscle ups
4 rounds
15s Pike up hold
8 Strict chest to bar
10 Straddle leg lifts
15s Chin over bar hold
There was a workout released last week, by that prick Castro, involving weighted vest wall walks!!! NOPE. However, be very careful with your breathing tomorrow, this is a tension headache central WoD. Keep those lunges moving throughout please…
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 15 minutes of:
400m Run
4 Deadlifts (130/110kg)
2 Wall walks
Specialty
Jerks
5 Sets of:
Behind the neck split jerk + split jerk
3 Sets of:
3 Strict press
Now that the 22/02/22 hype is out of the way we can crack on with life, gladly nothing bonkers happened!
Now then, back to the week and another chance to PB… you lucky buggers! With the open around the corner I am starting to sweat thinking I will program 150 wall balls the day before you have to all do 150 wall balls.
Tomorrow though, go hard!!
CrossFit Cardiff WoD
“Diane”
For time
21 - 15 - 9
Deadlift (100/70kg)
Handstand push ups
Get those PBs up to the board in red pen!
Rid yourself of your cheeky weekday hang over you bonkers lovebirds, and with a right stinker of a workout. It’s Mikey B doing it to you. Jealous isn’t he you see… too old to be getting smashed for a weekend Valentines day and thought he’d punish you lot for doing so. Prick!
CrossFit Cardiff WoD
5 Rounds, each for time:
20 Wall balls (20/14lbs)
10/8 Calorie assault bike
5 Deadlift (120/100kg)
Rest 2 minutes between rounds
Specialty
Strict handstand push-ups
3 Sets
5 Strict handstand push-ups
Rest 2 minutes between sets
3 Sets
3 Negative deficit HSPU
5 - 10 Hanging L-sit raises
2 Lengths overhead kettlebell carry - work up to the heaviest load possible
3 Sets
5 Handstand tuck ups
10 Dumbbell strict press
10 Deficit plate push ups
Winter is drawing it’s sorry arse to a close and the summer is officially coming!
I mean if you think about it, we are now in February, potentially the worst month of the winter but… it’s SHORT and that is it! You can’r count March as the winter, we will be basking in our pants in no time!
And, in aid of such… get those glutes up to scratch!
CrossFit Cardiff WoD
Deadlift
5 - 5 - 5 - 3 - 3 - 3 - 1 - 1 - 1
Touch and go, little contact to the floor!
Increase load every set
Get those massive loads up to the whiteboard…
Now I know most of you haven’t met him, the reason being, he is a DICK and an entirely different dog to Oppo but…
Penblwydd Hapus Watson! One year old today! What a lad!
The year has flown by, mainly because the little shite is a billion miles per hour! Love him though, and wouldn’t have it any differently.
A massive happy birthday to The Fish’s brother too, Koa. Another pain in the arse!
CrossFit Cardiff WoD
Complete as many “you go, I go” rounds and reps as possible within 20 minutes of:
50 Double unders
25 GHD sit ups
10 Deadlift (100/70kg)
Rounds and reps up to the whiteboard before you leave for your weekends please legends…
Team, remember, remember…the gym will be closed this weekend in order to host and facilitate some utter savages on their journeys to becoming CrossFit trainers. The starting point, the L1.
Conner’s will be getting you your fix via the medium of Roath park, please look to his workout release to see further details.
Until then, get ready for some more pain via the hands of Nicole, she’s on a mission…
CrossFit Cardiff WoD
A: For 8 minutes, every very minute, on the minute:
Odd: 1 legless rope climb
Even: 10 - 15 GHD sit ups
B: Complete the following rep scheme for time:
10 - 9 - 8 - 7 - 6…etc of
Deadlift (100/70kg)
Burpee over the bar
Times on the board before your lungs fail…
Happy Sunday team. I hope you guys have all had fun filled, enjoyable weekends!
I just wanted to start this week by providing some info to you all. With the recent survey that was conducted, we received a few questions. Mainly with regards to the timetable and the suggestion of an additional focus class (all will be explained), but also with regards to what has happened to your membership payments throughout lockdown.
Memberships
Firstly, I cannot thank you enough for supporting the gym with those memberships throughout the lockdown period. Realistically, I think that CrossFit Cardiff would be facing a different situation post lockdown had that support not been given.
Unlike many mortgage companies/banks, the commercial market has been unwavering in terms of rent collections. For the entire period that my business was forced to close, I was charged rent and service charges. Our location as well as size, results in an aggressive amount due each quarter. Something that was not up for debate. Coupled with a five figure service charge (£1100 of destine for the collection of leaves, the same leaves I spent 45mins of my day collecting even though I had paid for someone else to do it) meant that without incoming membership payments I would have likely had to default.
Other facilities have been extremely lucky and have had huge percentages of their rent charges reduced if not entirely removed. I just wasn’t that lucky.
The maintenance of Ash’s 100% salary was another end state of your fees. Personally, I have not received pay for the entire 9 years and 7 months of the operation of CrossFit Cardiff (true of COVID-19 lockdown also). Traveling almost every weekend to work in order to ensure that and money from the gym can be re-invested, has long been my goal.
This investment is not just in the physical equipment, of which we boast a significant amount), but in the training and development of the coaching staff. As previously stated, the team are amongst the most qualified CrossFit trainers literally in the world.
Now that we are getting back to normal, I am looking on investing in more toys for us to destroy you with. The issue presented by the last few months is that very few providers, if any, have any physical stock.
However, I have been in talks with Rogue for the biggest change and am merely awaiting on the shipping conformation to replace the “shit” rig with another, far sexier and entirely bad assed Rogue wall mounted monster! Watch this space, it’s a coming; as will other pieces of equipment once the worlds stock levels return to normal!
Lastly, I also needed about 25 members worth of fees to afford the price of a 500ml bottle of alcohol gel and a packet of wipes a few weeks ago! 😉
I am sure that I have made mistakes during the past 6 months, I have certainly learnt lessons. As with the rest of us though, this was my first pandemic and so certain decisions had to be made quickly and often without accurate information. I’m sure that they weren’t ideal for all but my over arching intention was to keep your best interests at heart.
Timetable
Since being able to re-open we have been conservative (due to the pandemic mentioned above), and due to the guidelines (none of which were communicated to business owners other than the mainstream media) changing continuously.
However, we are now in a comfortable routine and are able to make additions.
As of Monday 14th the 06:30 and 19:00 classes will return.
Twice per week (Tuesday & Thursday), we shall be replacing the 19:00 workout with a dedicated focused class. These classes will rotate through disciplines but allow for far more structure due to being an hour in length.
For example, we can allow for a structured strength cycle, having enough time to allow technique teaching and progressive loading, ultimately achieving the required stimulus safely.
These programs will also feature gymnastics development as well as endurance.
Open gym
Unfortunately, as a result of the requirement for social distancing still being a part of legislation, open gym will not be possible.
Coaches
More and far better looking are currently being developed, allowing the team and variety of such to grow. It is truly exciting and something that will benefit you all!
Anyway. Back to the week, there are some brutal workouts coming your way!
CrossFit Cardiff WoD
Within 20 minutes, complete as many rounds and reps as possible of:
10 Pull ups
8 Deadlift (60/40kg)
6 Push press (60/40kg)
Get those rounds and reps up to the whiteboard…
A hero workout to kick off the week blows the cobwebs out…nothing quite like it! You are very welcome. Followed by a pretty vile and uber fast AMRAP, needing a little break…unlucky, it’s never going to happen!
However, tomorrow we are intentionally slowing the pace down and increasing the load. A heavy pulling day. Far fewers reps, much heavier weight. Get that pyramid loading on.
CrossFit Cardiff WoD
Deadlift
3 - 3 - 3 - 3 - 3*
*These are in a pyramid style. The goal is NOT to set a new 3RM, but to lift heavily across all sets. Begin at 80% of your 1RM and lift as follows…80/85/90/85/80%.
Loads up on the whiteboard please team…
That Friday feeling again! Smash yourself into the weekend with a cheeky workout, maybe some BrewDog, time with a loved one discussing the up and coming summer months and avoid the coronavirus!
Have a good one team.
CrossFit Cardiff WoD
5 Rounds for time:
10 Deadlifts (100/70kg)
15 Strict ring dips
Final weekly times up on the whiteboard please! Push yourself for load on the deadlift.
Metcon
10 Rounds for time:
200m run
10 Dumbbell step ups (2 x 50/35lbs - 20” box)
Enjoy this utter shitfest, times up and go and put those feet up.
It is the night before! Like a kid on Xmas Eve asking repeatedly if “he has been”, it is almost time! The CrossFit Cardiff Xmas Party 2019 is upon us.
Cancel those Sunday plans, this is going to hurt! I am looking forward to seeing you all in your fancy clobber, at the beginning of the night at least! Party hard team, I want this one to go down in the history books.
Ollie will never contemplate missing this again, I mean look how sad he is…
CrossFit Cardiff WoD
For time:
50 - 40 - 30 - 20 - 10
Ab mat sit ups
25 - 20 - 15 - 10 - 5
Deadlift (100/70kg)
For the final time this week, scores up folk. Get home and get a good nights kip, you are going to need it!
I was actually writing yesterday’s blog having not yet done 20.2, and so had no idea what I was actually talking about…ish!
Guess what, it sucked and…left its mark. Embarrassingly so when attempting to walk a dog in public, the little bugger dragging me off my feet and causing excessive plantar flexion (link) and a strange facial expression. Wuoldn’t it be wonderful if everyone just understood, without even having to say the words twenty point two. They just saw the pain in your face, your uneasy gait and didn’t look twice when you were walking backwards down the stairs.
Instead they ask…”are you ok?” “What have you done?” The next 5 minutes is more awkward than the build up, trying to fine a way to explain what CrossFit is; a double under'; dumbbell thruster and toes to bar.
Forget it. Just respond with…”what are you doing tomorrow night at 5:30?”
CrossFit Cardiff WoD
Okay, now pay attention, as I shall say this only once…
With a continuously running clock:
00:00 - 03:00: Max distance handstand walk (5m blocks)
03:00 - 13:00: Set a 2 Rep Max Deadlift
13:00 - 18:00: Rest
18:00 - 26:00
For this 8 minute period, complete as many rounds and reps as possible of:
1/3 of the distance completed in the handstand walk
8 Deadlift (@50% of above)
E.g. if an athlete completes 12 lengths of the HSW they perform 4 in the AMRAP. If they deadlift 120kg for a double, they do 60 for 8.
If you can figure out what to write up on the whiteboard, go nuts…
The only real reason that we programmed that workout today is to make sure that Joey looked MASSIVE on the beach when completing at Tribal Clash this weekend!
I know what you’re thinking though, far too little too late?! But, it’s ok as he has promised not only to do the same workout again tomorrow and Friday before he travels, but also to get his pasty white arse out in the sunshine for as long as humanly possible prior to the allocated “wheels up” time and make sure that he tells everyone that he is actually representing CrossFit Aberdeen! 😉
CrossFit Cardiff WoD
3 Rounds For Time:
30 Deadlift (40/30kg)
15 Hang Squat Clean (40/30kg)
400m Run
Please chuck those lung burning times up to the whiteboard for me team…
We’ve got a bite team (a disgruntled one at that), and not just one but two! It only took two days! He’s on it, reading every word I know it! Put down the paint brush Groves and get your arse down to the box before it gets worse! Each additional day away increases the pain just that little bit more.
Maybe you are wondering why I have made a sudden assault on Groves? Apart from his Nano’s taking up vital room in my cupboard, it’s really on account of the wonderful face that he is able to produce while on the assault bike. And, I don’t want to deprive the rest of you of the same joy.
Plus I actually miss comments like…”yeah Davs, I’m not actually going to do all of those reps today!”
CrossFit Cardiff WoD
4 Rounds of, complete as many rounds and reps as possible within 3 minutes of:
10 Deadlifts (100/70kg)
10 Bar hop Burpees
30 Double Unders
1 min rest - max rep ab mat sit up
Yep, you ready it right. Instead of actually resting for a minute, just do ab mat sit ups instead! A far better idea! 👍🏼
Please write total rounds of the AMRAP and completed ab mat sit ups to the whiteboard…
Last day of May! Holly shit, didn’t see that coming did ya! Summer is firmly on it’s way and the sunshine is here to stay. Apart from yesterday of course, where it was raining! But, back squats don’t need the sun, so you’re lucky.
Long summers days of beastings, walks, BBQs, bike rides, beers and sun burns are upon us. Get out there and enjoy the weather, after your fix of course. Just think, be more like Aris and Alfie…
CrossFit Cardiff WoD
“The Mule"
21 - 15 - 9
Deadlift (315/225lbs)
Burpee pull ups
This workout is taken from the Rogue Invitational and was a “sprint”. Kick those massive balls out of the door and scale to ensure an appropriate time. No staring at the barbell for longer that actually lifting it please!
Scores to the whiteboard…
